Well the New Year is upon us and having a fresh start to accomplish your 2013 goals for health and wellness is here. If you need clear and concise plan for your health and exercise program please contact me.
I have worked in the Fitness and Rehab industry for 16 years and I have found that most people working out in the gym do not understand why they are doing the specific exercises they are doing and why they are doing the specific number of sets, repetitions and rest time which equates to the total volume placed on specific metabolic systems and muscle fiber types in the body to create a physiological response such as body fat loss or muscle gain etc. .
A good way to think about this concept is if you look at a body builder and then look at an endurance marathon runner you are looking at how the body is expressing its self based upon the specific systems needed for the sport. This example clearly shows how endurance expression( aerobic/endurance muscle fiber types “Skinny long muscles”) and muscle gain (anaerobic/ muscle gain fiber types”bulky muscles” ) expression are specific to training. Generally you are not going to get a marathoner to lift like a body builder and you are not going to get a body builder to run marathon.
What does Sets, repetitions and rest time have to do with accomplishing your fitness goals in a timely manner? Did you know that it takes twice as long to accomplish your goals if you are trying to accomplish two goals at once; Example would be trying to lose body fat while trying to gain muscle.
- Doing the right number of sets, repetitions and rest time can save you a lot of time and effort by focusing your workout specific to your goal.
- You need to switch your program every 6-8 weeks to keep your body from plateauing and you can do that by changing Sets, repetitions and rest time.
- If you are doing a muscle gain routine while trying to gain endurance it is going to take you twice as long to accomplish your goals and the same with trying to lose body fat while trying to gain muscle. Be specific in your training so that you optimize your time in the gym.
- Exercise is a science and people who really want to accomplish their goals should get a professional to help; especially if you are on medications, have a disease and or a previous injury.
Well I hope this helps you get a more clear understanding of the basic principles of exercise training and how your goals need to coincide with the correct amount of Sets, repetitions and rest time to make your training specific and efficient.
Thank you for your time and energy…Be well